Walk down any supermarket aisle and you’ll see it everywhere: “High Protein” splashed across yoghurts, bars, cereals, wraps and even chocolate. Protein is essential for health and training – but not everything labelled “high protein” deserves your trust (or your money).
Let’s break down what you actually need, why protein matters, and how to spot whether a product really delivers.
Why Protein Matters!
Protein plays a key role in almost every system in the body:
Everyday Health –
- Builds and repairs tissues (muscle, skin, organs)
- Supports immune function
- Helps produce enzymes and hormones
- Contributes to satiety, helping you feel fuller for longer
Strength & Fitness Training –
- Repairs muscle fibres after training
- Supports muscle growth and maintenance
- Helps preserve lean mass during fat loss
- Aids recovery, reducing soreness and fatigue
If you train regularly, especially resistance training, protein intake becomes even more important!
Recommended Daily Protein Intake
According to MNU literature, the general recommendation for adults for optimising health is:
1.2 -1.6g of protein per kilogram of bodyweight per day
This guideline applies to both males and females as a baseline for general health. For certain populations, this figure can change however. When considering the protein requirements for the elderly (60 years plus), studies have shown this population requires more protein as aging muscle tissue is less responsive to lower doses of protein intake. Therefore, per meal, anyone 60+ should be aiming for 0.4 -0.6g of protein per kilogram of bodyweight (1.4 -1.8g/KG daily).
Training note:
If you strength train regularly, are trying to build muscle, or are in a calorie deficit, your needs are often higher – commonly 1.8 -2.7 g/kg depending on goals, training volume, and experience. Where you sit within this range can depend upon your preferences – if you enjoy eating a higher protein diet, you’ll sit at the higher end of this range.
Below: Examples of different people and their differing protein requirements.
Protein-Rich Foods & Portion Sizes
Here’s a practical guide to common protein sources and what one portion provides:
Animal-Based Sources –
- Chicken breast (120 g cooked): ~30 g protein
- Lean beef mince (120 g cooked): ~26 g
- Salmon (120 g cooked): ~25 g
- Eggs (2 medium): ~12–14 g
- Greek yoghurt (200 g): ~18–20 g
- Cottage cheese (150 g): ~18 g
- Milk (500 ml semi-skimmed): ~17 g
Plant-Based Sources –
- Lentils (200 g cooked): ~16 g
- Chickpeas (200 g cooked): ~14 g
- Tofu (150 g): ~18 g
- Tempeh (100 g): ~19 g
- Quinoa (185 g cooked): ~8 g
- Mixed nuts (30 g handful): ~6 g
Plant-based diets can meet protein needs, they just require a bit more planning and variety.
Should You Trust “High-Protein” Labels?
Short answer: be sceptical.
In the UK, a product can be labelled “high protein” if 20% of its calories come from protein – not always because it contains a lot of protein overall.
Common Marketing Tricks –
- A bar with 10 g protein but 250 calories
- Yoghurts with added protein but also high in sugar
- Ultra-processed snacks using protein to appear “healthy”
What to Check:
- Grams of protein per serving (not just per 100 g)
- Calories vs protein ratio
- Sugar and fat content
- Ingredient list (shorter is usually better)
A good rule of thumb:
If it needs a big label to convince you it’s healthy, it probably isn’t essential.
Food for thought: As with any change in lifestyle – be sure to consult with a qualified professional before making any drastic dietary changes.
Your Journey Starts Here!
If you’re unsure how much protein you need for your training goals, speak to a coach about working 1:1 with our PTs at Precision One Health and Fitness in Blurton to create a tailored plan – we’re here to help you fuel your progress properly 💪
